CrossFit Kivnon 170218

9AM Free WOD

 

SKILLS, GOATS and EFFICIENCY

We're going to split the class up into smaller groups and match up with a coach.  We'll go over movements you've been struggling with or just haven't been able to figure out.  

Getting upside down - HSPU - kipping HSPU

Rope climbs

GHD sit-ups

Pull-ups - Kipping pull-ups - butterfly pull-ups

Wallballs

Kettle bell swings

Whatever you guys want to work on and get more efficient at, we'll work on it.

 

 

 

10AM WOD

 

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007

 

"Joshie"

 

3 rounds for time
45 / 25 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups (sub 21 single pull-up/toes to bar, try to work in an L pull-up every once in awhile)
45 / 25 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

(The snatches are full squat snatches.)

 

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8333 Case Street, La Mesa, CA 91942 

E-mail: crossfitkivnon@gmail.com 

Tel: 619-784-6548

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© 2019 by CrossFit Kivnon.

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